Prenatal Meal Plan
This program was created with five key nutrients in mind:
Iron
Iron needs increase during pregnancy as iron supports the need for extra blood in the system and helps with the growth of the placenta and fetus. This plan adds in food sources such as beef, turkey, beans, oatmeal, and nut butter to help the increased demand for iron in the body. These iron sources are paired with foods that have vitamin C to enhance iron absorption.
Calcium
During pregnancy, it is important to meet your daily calcium needs to support bone development. This plan helps you reach calcium requirements through foods like cheese, Greek yogurt, fortified milk beverages, salmon, and beans. To maximize the absorption of dietary calcium, the plan limits salt intake as salt increases calcium loss through the urine.
Vitamin B12
Vitamin B12 is essential during pregnancy and a deficiency may increase the risk of birth defects such as neural tube defects and may contribute to preterm delivery. This plan helps you reach your vitamin B12 needs from salmon, beef, cheese, yogurt, and eggs.
Zinc
Adequate zinc is important during the first trimester when organs are formed, and in the last trimester as the fetus receives zinc from the mother. Zinc may also play a role in assisting in immune system development. Zinc food sources in this plan include beef, pumpkin seeds, chickpeas, and oats.
Fiber
Fluctuating hormones in pregnancy may cause constipation. This program provides up to 50 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Eating the proper amount and type of carbohydrate can also help prevent or treat gestational diabetes. This plan pairs high fiber foods with protein and fat to keep blood sugar and energy levels stable and prevent constipation.
A higher-energy, nutrient-rich diet to support mothers-to-be. Our Prenatal Diet is filled with high-energy foods that tend to be well-tolerated by pregnant women. Plenty of protein and frequent meals balance blood sugar, which may reduce nausea. Plant-based protein is emphasized to help with common food aversions. This meal plan is high in iron to help prevent anemia during pregnancy. Foods are also high in calcium to protect bones. We have included plenty of fiber-rich foods to prevent constipation, which can cause significant discomfort during pregnancy.